Affinity Health, a leading provider of high-quality health cover, is raising awareness about the common problem of bloating and how simple lifestyle changes can ease discomfort and support digestive health.

Bloating is a common experience that most people encounter at some point. It’s often described as a feeling of fullness, tightness, or swelling in the stomach. While usually harmless, bloating can disrupt daily life, cause embarrassment, and sometimes indicate underlying digestive issues that require medical attention.

Why Bloating Happens

Bloating occurs when the gastrointestinal tract fills with air or gas. This can be caused by swallowing excess air while eating, consuming certain foods, hormonal changes, or digestive conditions such as irritable bowel syndrome (IBS). Other factors that contribute include constipation, sensitivity to lactose or gluten, or eating large meals late at night when the digestive system is less active. For some, bloating is linked to hormonal cycles, while for others it may be tied to stress and poor gut health.

Although occasional bloating is common, regular discomfort should not be ignored. Paying attention to when bloating occurs and what may trigger it is the first step towards better digestive wellness.

10 Practical Steps to Reduce Bloating

1. Eat slowly and mindfully: Chewing thoroughly and taking smaller bites prevents swallowing excess air, allowing your digestive system time to process food properly.
2. Avoid fizzy drinks: Carbonated beverages add extra gas. Choosing still water, rooibos tea, or herbal teas can help reduce stomach pressure.
3. Watch gas-producing foods: Beans, lentils, broccoli, cabbage, and onions can cause bloating. Cooking them well, soaking beans before cooking, or eating them in smaller amounts makes them easier to digest.
4. Stay hydrated: Drinking enough water supports healthy digestion, keeps stools soft, and helps prevent constipation—a common cause of bloating.
5. Limit salt intake: Consuming too much salt causes the body to retain water. Cutting back on salty snacks and processed foods helps reduce fluid retention.
6. Get moving: Even light exercise, like a short walk after meals, helps food move through the digestive tract and relieves trapped gas. Regular physical activity also strengthens core muscles, which support digestion.
7. Try probiotics: “Good” bacteria from yoghurt, maas, kefir, sauerkraut, and kimchi can restore balance in the gut, improving digestion and easing bloating.
8. Manage stress: Stress can impact gut function and may exacerbate IBS symptoms. Relaxation techniques, such as yoga, stretching, or mindfulness exercises, can help calm the digestive system.
9. Keep a food diary: Tracking meals and symptoms helps identify trigger foods such as dairy, gluten, or artificial sweeteners. This makes it easier to discuss possible intolerances with a doctor or dietician.
10. Seek help when needed: Persistent bloating may indicate an underlying condition such as IBS, coeliac disease, or food intolerance. Professional guidance ensures the proper tests, treatment, and dietary support.

Conclusion

Although bloating is usually harmless, it can significantly impact comfort, confidence, and overall quality of life. Making small changes, such as eating slowly, staying hydrated, managing stress, and identifying food triggers, can make a noticeable difference. For ongoing or severe symptoms, medical advice is essential to rule out underlying conditions. The Affinity Health Day-to-Day Plan also helps cover the everyday costs of staying healthy, including doctor visits, prescribed medication, screenings, and dietary advice, making it easier to manage common issues like bloating with confidence and care.

About Affinity Health

Affinity Health is South Africa’s leading health cover provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.